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How to Lose Water Weight Fast?

In this article, we will discuss ways to lose water weight fast. The human body contains around 60% water, which plays a key role in all aspects of life. Muscle tissue contains about 75 percent water, while body fat holds around 50 percent water. For most people, excess water weight is not a serious health issue. However, it can still negatively impact your appearance and quality of life. Excess water retention (edema) is a common side effect of chronic inflammation. Losing water weight from the body is the fastest way to look slimmer and trim down weight within a shorter span of time.

Women generally experience water retention during the lethal phase of their menstrual cycle and during pregnancy. It is important to note that your diet and lifestyle can have a negative impact on your weight by causing your body to retain water. Water weight can artificially inflate how much the scale says you weigh. Hanging on to these few extra pounds can make you feel bloated, sluggish and a little uncomfortable. If you make a few simple changes to your diet and lifestyle you may be able to lose water weight in addition to decreased bloating. Opting for these is the best way to get rid of water weight.

to lose water weight

Water Weight: Know More

Water weight is temporary and should not be confused with chronic, long-term water retention. It actually refers to the extra water that’s stored all over your body — in your fingers, face, legs, and even your toes. Your body will retain water and that can be a negative impact of your wrong eating habits and lifestyle. Making some lifestyle changes is the best way to lose water weight. But don’t limit your fluid intake or resort to water pills, as these can lead to dangerous levels of dehydration.

Causes for Water Weight:

  • Heart disease
  • Nephrotic Syndrome
  • Filariasis
  • Pregnancy
  • Liver conditions, including cirrhosis of the liver
  • High blood pressure
  • PMS symptoms such as bloating
  • Thyroid condition
  • Glomerulonephritis
  • Lymphedma
  • Kidney conditions

Ways to Lose Water Weight Fast:

Adopt the below methods to lose water weight at the earliest. Water retention can signal the presence of an underlying medical condition, so see your doctor right away if you can’t shed water weight after making changes:


Cortisol, which helps activate the alerting mechanism in the brain, is a stress hormone which is secreted when you exercise. Regular exercise even if it’s for about 30 minutes every day does a lot to release your stress hormones. It also puts your body to recharge and helps you feel refreshed. Exercise is really essential in order to lose the extra flab on your body and keep your blood pressure and other vital parameters in check. Just take care not to exercise 3 hours or less before sleep time.

Exercising at the right time and even if it’s just as simple as going for a brisk walk, works wonders to your mind and overall health. Exercise can help you to lose water weight and help you maintain a healthy body weight most effectively.

Sleep More

Have at least 7-8 hours of sleep when you are in the process of losing water weight really quickly. Sleep helps you to stay away from tiredness and stress. Your body lacks the energy to do normal day to day functions including burning calories when you are exhausted. Giving adequate sleep will help you in keeping your metabolism in check and will also help you digest food in a better way besides helping you to lose water weight. Sleep early and get up early when you want to shed those extra pounds. Believe me; this will go a long way in getting the desired results.

Reduce Stress

It’s really important to do something that you enjoy—cooking, traveling, playing a sport, watching movies, painting, taking pictures, going to the spa, going out with friends, walking your dog, or learning a new skill, anything that you most love to do will really help you to divert your attention. All this is really important in order to reduce stress and help you to lose water weight naturally.

This will keep you occupied, and you will have less energy and time to stress about things. It is the reason behind a lot of diseases that make us suffer and induces inflammation, high blood pressure, insulin resistance, etc. in the body. It’s imperative to know that inflammation leads to slow down metabolism and as a result, you will gain more water weight. Solve your problems one at a time. Keeping your personal issues separate from work issues is always going to help you a lot.

Keep a Check on Salt Intake

Women tend to suffer a lot from bloating. Bloating on the face, bloating on the stomach and a whole lot of other areas is mainly due to the intake of excessive salt. When salt is taken in excess it tends to unnecessary bloating and swelling in a lot of areas of your body. And this is more common in case of women.

To reduce bloating and to lose water weight, reduce on the salt intake that you have. Avoid adding salt to your meals while cooking. This will make a considerable difference in your waist size as well where women tend to put on more weight. The stomach will become flatter and you would start gaining confidence as you see the positive results on your body.

Add Electrolytes

When electrolyte levels become too low or too high, they can cause shifts in fluid balance. They play important roles in your body, including regulating water balance. Electrolytes are minerals with an electric charge, such as magnesium and potassium. You may need additional electrolytes to replace those lost with sweat if you exercise daily or live in a humid or hot environment. If you drink large amounts of water, you may need more electrolytes. Ideally you should tailor your electrolyte intake to your water intake. You will have increased water weight when large amounts of electrolytes from supplements or salty foods are coupled with a low water intake.

Electrolyte supplements can be beneficial if you drink a lot of water, exercise a lot, live in a hot climate or do not eat salty foods. Electrolytes control water balance and cell hydration and help to lose water weight easily and effectively. Electrolytes are essential to the body and help it to recover from any kind of severe damage in the best way possible.

Take Dandelion

By signaling the kidneys to expel more urine and additional salt or sodium, dandelion supplements may help you lose water weight. The dandelion herb, Taraxacum officinale, is used in alternative medicine to treat water retention. In human studies, dandelion intake increases the frequency of urination over a 5-hour period. For body builders and athletes who need to drop water for aesthetic purposes or to meet a weight category, this herb is every effective and used widely by them. You can either take dandelion supplements in order to lose water weight really fast or take the herb in its natural or powdered form in order to benefit from it. However, it is advised that you do your research in order to determine its right intake that you require for your body.

Take Magnesium

A lot of the evidence is in females, showing that magnesium can reduce water weight and premenstrual symptoms (PMS). Magnesium plays an integrative role with other electrolytes, such as sodium and potassium and it is because of these reasons that such changes occur in the body. Magnesium is another key electrolyte and mineral. It has recently become a very popular supplement for health and sports performance. It plays a key role in hydration levels and body water content and helps to lose water weight easily and therefore its intake should be optimized. Research regarding magnesium has been extensive and shows that it has over 600 roles within the human body.В You can consume magnesium rich foods or take its supplements in order to lose water weight effectively and to help your body benefit in the most optimum way.

Have a Lot of Water

You may think otherwise, but have as much water as you can if you want to lose water weight fast. Water not only helps to keep weight in check , but also helps to flush off toxins from the body. Drinking water before meals also leads to reduced calorie intake, especially in the case of middle-aged people. Water also helps to keep the salt levels and sugar levels in the body in check.В It is particularly good for weight loss when it replaces other beverages in your kitchen like caffeinated drinks which are high in calories and sugar. Having at least 20 glasses of water will be one of the fastest way to lose water weight in a few days time.

Cut Carbs

Carbs also lead to a rise in the hormone insulin, which can cause an increase in sodium retention and re-absorption of water in the kidneys. Glycogen pulls water inside along with it and Carbs are stored in the muscles and liver as glycogen. Cutting carbs is a common strategy to quickly drop excess water and lose water weight. It is important to note that low-carb diets lead to a loss of sodium and water from the kidneys because of a drop in insulin levels.

In contrast, if you are on a low-carb diet or dieting in general, then a high-carb meal may pull excess body fluid into your muscles and increase water weight. About 3–4 grams (0.11–0.14 Oz) of water may be stored for every gram of glycogen you store. This explains why people experience immediate weight loss when switching to a low-carb diet, which reduces glycogen stores. Because of reduced glycogen stores and lower insulin levels a low-carb diet can help you to lose water weight really quickly.

Keep a Check on Your Diet

It can help you drop excess water weight because this compound can help balance sodium levels and increase urine production. It is for this reason that potassium-rich foods are often recommended. Magnesium supplements or magnesium-rich foods are also recommended. Healthy and potassium-rich foods include dark green leafy vegetables, beans, bananas, avocados, tomatoes and yogurt or other dairy products. On a whole you should include dark chocolate, dark green leafy vegetables, nuts and whole grains in order to lose water weight naturally. It is also important to limit or temporarily remove foods that cause bloating or any other allergies in the body. These include highly processed foods, foods with lots of fiber and sometimes beans and dairy.

Include the following foods:

  • Garlic
  • Corn silk
  • Parsley
  • Nettle
  • Horsetail
  • Fennel
  • Hibiscus

Add Little Caffeine

A glass of water with or without caffeine was provided to participants in doses of 2 mg/lb (4.5 mg/kg) of body weight in a study done some time back when combining caffeine with water, participants’ urine volume significantly increased. Caffeine has been shown to increase short-term urine output and decrease water weight slightly. Due to their high caffeine content tea and coffee is well-known diuretics that are primarily effective. It does not lead to dehydration though caffeine has a mild diuretic effect on moderate consumers. It is essential to note here that moderate amounts of caffeine from coffee, tea or caffeine supplements may help you to lose water weight really fast.

Make Some Lifestyle Changes

Check with your doctor or medical practitioner if you take medication daily as certain medications may also cause water retention. Also, avoid sitting all day or for long periods, which can reduce your blood circulation. In order to lose water weight effectively physical activity can be beneficial as it improves circulation and helps you sweat out excess water. One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption. It is advised that you pay attention to the foods you eat, and make sure they’re not causing you digestive issues or inflammation.

Finally, over or under consumption of water, alcohol, minerals, caffeine and salt can all cause water retention. It is essential to find a healthy, normal balance in order to lose water weight and help yourself to maintain a healthier body at all times.

Avoid Alcohol and Smoking

Alcohol and smoking tend to interfere with the fat burning process in the body. Moreover, alcohol only helps you add a lot of calories and it makes you pile a lot of weight in a short span of time. Smoking also disturbs the natural flow of nutrients in your body and slows down your metabolism. Remaining unhealthy is one of the prime reasons for piling up more weight and smoking and alcohol intake does more harm than good to the body. Avoid them altogether if you want to lose water weight fast and watch the results yourself.

Some Precautions:

  • Avoid salt as it leads to water retention in your body if you consume more of it for a long time. It is also recommended to cut down sugar intake.
  • High fiber intake is helpful as it absorbs water from your body.
  • While using diuretics for reducing water weight, keep in mind that high or regular doses can lead to bloating and dehydration.В
  • Your health may be badly affected if you lose more than three percent of water weight at a time. Do not reduce more than three percent of your body’s weight in a day.
  • Besides retaining water in your body for longer hours caffeinated drinks can increase your water intake as well. If you sleep after consuming caffeinated drinks, it will make you look bloated.В
  • If you are following any medication, or suffering with diabetes or cardiac disease, then it is not recommended to cut down water weight fast.
  • It is always better to give yourself at least 2 weeks’ time if you wish to lose water weight from your body.
  • Walking on the beach is a great way to lose water weight fast. Brisk walk on beach sand for 50 minutes daily.В
  • Food items that are rich in carbs increase your water weight instantly. Hence, avoid them completely. Be it rice, white pasta, or white bread, it is good to skip them from your diet list, as they require more water in your body. Moreover, carbohydrate rich food items get digested fast, leading you to overeat next time.

Some people avoid drinking water entirely when they want to trim down water weight fast. This is a myth and it may also lead to dehydration and urinal infection. So, drink adequate water.